Wednesday, March 21, 2012

Pasta and Bean Soup (GF, DF, Vt)

Here is a recipe for a hearty and healthy soup, that is vegetarian, gluten-free, dairy free and vegan (if you don't use parmesan cheese). I also like the fact that it is a good recipe for the seasons in New Zealand and Canada currently; NZ being Autumn and Canada Spring. Although, I understand that in some places spring may still feel a bit too winter-ish. If you're feeling down about the weather wherever you are, one positive is that a meal like this is a lot more appealing when the weather is cooler - a warm bowl of soup on a warm summer's day just doesn't work as well.

1. Heat approx. 60ml of the oil in a pan over medium heat. Add the onion, garlic and chilli flakes and fry for 2-3 minutes, or until they are soft.

2. Add all of the mixed vegetables, except the peas, and the mixed herbs. Season to taste with sea salt and pepper. Fry until the vegetables are soft (or about 2-3 minutes).

3. On medium, cover the pan with a lid and continue to fry for about 10 minutes, stirring regularly, until the vegetables have softened.

4. In a pot (or in the same pan, if you have one big enough) add the stock, pasta, beans, bay leaves and peas and bring to a boil. (If you have put this in a larger pot, add the vegetables). Bring to a simmer and cover for 10-15 minutes or until the vegetables are tender and the pasta has absorbed some of the liquid and is tender. Remove from heat and set aside to cool slightly before serving.

5. To serve, spoon the pasta into serving bowls and sprinkle parmesan cheese over top (if using). Season to taste with black pepper and drizzle a bit of olive oil over each serving.

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Food Love aims to provide easy to understand information on natural nutrition and healthy lifestyles choices, as well as tips for navigating the confusing world of food marketing. It is full of simple, healthy, gluten-free recipes to inspire you to follow a well-balanced diet that is good for you and the planet.

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I am not a doctor and what I put on this site is based on my own personal experiences, research and nursing education. I am always open to discussing and sharing information that I have found helpful and I love to hear about other people's experiences. If if you have a specific health concern you need to discuss please contact a doctor or other appropriate health professional.